Family Time: The best back-to-school foods to give kids a boost

Tuesday

Aug 30, 2011 at 12:01 AMAug 30, 2011 at 7:13 PM

Weekly family rail, with school nutrition tips, a review of the latest "Spy Kids" movie and more.

Tip of the Week

As children head back to school, it is important to arm them not only with the newest backpacks and pencils, but also with a nutritious diet. While the lure of fast food and quick meals can be enticing, fueling kids with healthy foods and a well-rounded diet can be easier than parents think.

To help parents get their children off to a nutritious start this school year, Horizon has partnered with Dr. Alan Greene, a pediatrician and author, to develop the following list of the 10 best back-to-school foods:

1. Organic milk: With some studies indicating that only one in 10 girls and one in four boys meet their calcium needs, it's important to keep calcium-rich foods front and center in kids' diets. Organic milk, which is produced without the use of antibiotics, toxic synthetic pesticides or artificial growth hormones, is a great choice for lunchboxes and breakfast time.

2. Whole grain bread: The new U.S. Dietary Guidelines recommend that at least half of our grains be whole grains, so choosing whole grains for lunchbox sandwiches and wraps is a smart strategy to boost fiber and other important nutrients.

3. String cheese: Cheese is a good source of calcium and protein. If your child isn't a meat-eater, cheese is another high-protein option for lunches and snack time. String cheese is a great way to help your kids play with their food by pulling apart the cheese - and they will love munching on it, too.

4. Trail mix fixings: A variety of dried fruits (cherries, cranberries, raisins, dates), nuts (almonds, peanuts, walnuts, pistachios) and cereal (look for those high in fiber and low in sugar) can combine into one hearty snack foron-the-go kids. Plus, you can make an activity out of letting your kids create their very own one-of-a-kind mix.

5. Nut butter: Peanut butter, almond butter, hazelnut butter - they're all great for lunchtime sandwiches or on toast for an after-school snack.

6. Hummus: This protein-packed spread comes in a wide variety of flavors and even in single-serve packs for kids on the go. You can try it as a dip for veggies and whole-grain crackers or as a spread on wraps and sandwiches as a nutritious alternative to mayonnaise or dressing.

7. Granola bars: Granola bars can be a lower-sugar, higher-fiber alternative to cookies and candy bars. They are also great as after-school or after-sports snacks. Look for granola bars made with whole grains and with 10 grams of sugar or less.

8. Turkey breast: Turkey breast is low in fat and high in protein, and it can be a crowd pleaser in the lunchroom. You can also get creative with turkey as part of after-school snacks - think turkey and cheese roll-ups.

9. Fruit, fruit, fruit: Apples, cherries, bananas, oranges, grapes - fruits are an important part of a well-balanced diet. Try and vary what you offer. Different fruits provide different nutrients.

10. Veggies, veggies, veggies: Veggies like carrot sticks, celery, cucumbers, pea pods and cherry tomatoes are all great for lunchboxes and after-school snacks. Remember, the darker the veggie, the more nutritious it tends to be. To spice veggies up, you can think about serving them with a low-fat salad dressing or hummus as a dip.

- ARA

Family Screening Room

“Spy Kids: All the Time in the World”

Rated: PG

Length: 89 minutes

Synopsis: A retired spy is called back into action, and to bond with her new step-children, she invites them along for the adventure to stop the evil Timekeeper from taking over the world. – Dimension Films

Violence/scary rating: 2

Sexual-content rating: 1

Profanity rating: 1.5

Drugs/alcohol rating: 1

Family Time rating: 2. A great family film. If you’ve enjoyed the other films in this series, you’ll love this one as well.

(Ratings are judged on a five-point scale, with 5 being “bad for kids” and 1 being “fine for kids.”)

Book Report

“Envy (Empty Coffin Series #1)” by Gregg Olsen

Ages: Young adult

Pages: 304

Synopsis: New York Times bestselling adult true crime author Gregg Olsen makes his YA debut with “Empty Coffin,” a gripping new fiction series for teens based on ripped-from-the-headlines stories … with a paranormal touch. Crime lives - and dies - in the deceptively picture-perfect town of Port Gamble (aka “Empty Coffin”), Washington. Evil lurks and strange things happen - and 15-year-olds Hayley and Taylor Ryan secretly use their wits and their telepathic “twin-sense” to uncover the truth about the town's victims and culprits. - Sterling Publishing

Did You Know

According to a study at King's College London, children of moms who solely breastfeed are not immune to developing eczema.

GateHouse News Service

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